In fact, some research suggests that 60% of perimenopausal women notice "unfavorable" memory changes.

"There is a general consensus based on some longitudinal data [like the Study of Women's Health Across the Nation (SWAN)], that in perimenopause and early post-menopause, there are cognitive difficulties for some women and some mood changes, which seem to level back to normal once you get further into menopause," explains Mary Jane Minkin, MD, a clinical professor of obstetrics and gynecology at Yale University.

What gives? Symptoms like hot flashes, night sweats, poor sleep, and mood changes could give way to stumbles in cognition, says Allmen. "Part of the problem is also that there are a whole lot of things going on in a typical 50- to 55-year-old woman's life which can take a lot of attention: kids going off to school; kids coming home; dealing with job issues and partner's job issues; dealing with aging parents—huge stressors," says Minkin. (Here are 10 silent signals you're way too stressed.)

Fortunately, there are some ways to fight back. Take these 4 steps to feel better and banish fogginess for good. (Did you know your body has 6 key fat-fighting hormones? See how to balance and boost them—and lose up to 40 pounds in the process—with The Hormone Fix.)

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Protect your heart.

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Your heart and your head have more in common than you think. A study in the Journal of the American Heart Association found that cardiovascular disease, hypertension, and diabetes were all linked with a higher risk of mental decline in postmenopausal women. The connection likely boils down to a healthy blood flow throughout the body.

You know that exercise can make you feel better, but it can do a world of good for your brain, too. Every study analyzed in an Australian review of research found that exercise was associated with lower rates of cognitive decline in postmenopausal women. When in doubt, consider cardio: Heart-pumping workouts seemed to boost health the most, the researchers found.

"Sleep can be massively disrupted by hot flashes," says Minkin. "When you're not sleeping well, stressors and your brain are really off the wall." In fact, one study in the Journal of the American Geriatrics Society found that older women who slept five or less hours a night had worse cognition skills than those who slept seven hours. But sleeping too much isn't the answer: Ladies who zonked for nine hours a night or more suffered from declines in cognition. The research suggests that extremes (too much or too little sleep) as well as big changes (like sleeping six hours one night and 10 hours the next) can negatively impact brain function. Your best bet is to stick to seven or eight hours a night—no matter what day of the week it is.

Befriend your doc.

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A good relationship with your healthcare provider—your gynecologist or primary care doc—is a key part of managing menopausal symptoms, says Minkin. Take this study from Massachusetts General Hospital: It found that a better relationship with your doc (making eye contact, feeling understood, setting goals) can be as beneficial to your health as some small medicinal interventions like daily aspirins to prevent against heart attack.

Not seeing eye-to-eye with your physician? Try a specialist. For a menopause practitioner near you, plug your zip code into menopause.org, the North American Menopause Society's site, Minkin suggests.

Cassie ShortsleeveFreelance WriterCassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel.

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